19 December 2017
This time of year really is wonderful isn’t it? You’ve worked so hard, and now you get that well deserved break. You finally have time to catch up with friends and family, maybe even go on that dream holiday, or even just enjoy relaxing at home.
This time of year may also mean lots of parties, yummy food, and perhaps a little more festive drinking than normal. While this is all lots of fun did you know - on average Australians gain 0.8-1.5kg over the festive period?
While this might not sound like much, unfortunately researchers have identified that weight gained over the holiday period is rarely lost. Added to that, weight gained during holiday seasons usually occurs around the trunk, which can be associated with an increased risk of diabetes and cardiovascular disease.
That doesn’t need to be the case for you though. Here’s some easy tips below to help you avoid having to go up a belt notch come the New Year.
Eat and enjoy the good stuff
Try to avoid going hungry to parties. Instead try eating something light and healthy before to assist with your willpower to avoid or at least eat less of the usual high calorie party food.
Watch your portion sizes. If finishing everything on your plate is a given - use an entrée plate instead of a dinner plate. That way you are sure to eat less.
Remember the 20 minute rule – wait 20 minutes before going back for seconds.
Foods to Enjoy
When you are out, where available fill up on brightly coloured fruit and vegetables, lean meat grains and other healthy food options such as:
Vegetable sticks, pretzels, rice crackers
Hummus, beetroot, tzatziki, avocado dip
Sushi
Sandwiches, quiches
Fruit salad with yoghurt
Foods to Limit
While it may be the time to treat yourself, remember less is more. Try to limit as much as possible foods such as:
Creamy dips
Pies, sausage rolls, spinach triangles
Chips, corn chips
Sweets, candy canes, chocolates
Cakes and slices with cream
Alcohol
I have to admit, I like a drink as much as the next person, especially when with friends or at a party. Drinking alcohol (1 or 2 standard drinks a day) may add to the enjoyment of your festive events, but over-consuming alcohol can lead to weight gain (not to mention the hangover). So try to…
Watch your serving size. Restaurants often serve wine in glasses that are three times the standard serve.
Be careful with top-ups. Topping up your glass can lead to you losing count of the amount you have been drinking. Finish one glass before accepting a top-up.
Alternate your drinks. Alternate one alcoholic drink with one non-alcoholic drink such as water, or for something a bit fancy, try a glass of mineral water with fresh lime.
Exercise
Absolutely take this time over the holidays to relax but also remember to move (you’ll feel much better for it – I promise)
Why not ask for a gym membership as a gift. That way you can stay fit all year round.
Set yourself an exercise challenge for the New Year. Better still, set that challenge with a friend. Pick something and book it in. That way you’ll be more accountable and probably have more fun.
Play with the kids. They enjoy when you watch their games, but they LOVE when you play with them. Try outdoor cricket, throwing a Frisbee, bike riding or swimming.
If you’re on holiday, walking or cycling is the best way to become familiar with surroundings. It’s amazing what you can discover when you are on foot or on a bike.
Use the facilities at camping grounds, motels or resorts. For example, hiring a tennis court is an inexpensive way to stay entertained for hours.
Download an exercise app AND use it
Get breathless – do an activity at least once a day that leaves you out of breath for a bit
And my number one tip – Enjoy yourself and your family - Don’t try to lose weight over the Christmas season. Instead, aim to maintain your current weight.
Information for this article was sourced from: http://www.nutritionaustralia.org/national/resource/tips-beat-christmas-bulge
This is general information only without taking into account the circumstances of any individual. It is not intended as medical, health or other advice. AIA Vitality does not warrant that this information is complete, accurate, up to date or non-misleading. For specific questions about any medical matters you should consult your doctor or other healthcare professionals.
